Weight loss workouts used to involve long, slow cardio training, such as running or cycling. While running is still one of the most common forms of exercise for those looking to shed a few pounds, it might not be best for your fitness goals. Yes, running is effective for weight loss, but some of the weight loss would be muscular after a certain point. 

 

This happens because aerobic exercises like running elevate your cortisol levels, which is a stress hormone. The longer you run, the more cortisol is released. Unfortunately, cortisol has a catabolic effect on muscle, meaning it can cause the breakdown or wasting of the muscles. 

This is why high-intensity interval training (HIIT), like our kettlebell workouts, are proven to be very effective for burning fat and building muscle. Since the exercises are short, intense bursts of power repeated several times with little to no rest between sets, they have more anabolic (or muscle building) quality with little or none of the catabolic effects found in long-duration aerobic training. These short, but intense exercises are perfect for men and women, beginners as well as frequent gym-goers!

Here’s why kettlebell HIIT exercises are the best exercise for weight loss.

 

What are Kettlebells?  

A kettlebell is a cast-iron weight that resembles a cannonball with a handle. These weights weigh anywhere from 5 to over 100 pounds (but don’t worry, you don’t have to start out with the big guys). Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, allowing for fast, swinging motions that combine cardio, strength, and flexibility while engaging the whole body at once.

 

Benefits of Kettlebell Exercises

We’ve already talked about how kettlebell training can help you lose those unwanted pounds and build muscle, but these exercises have even more benefits!

 

Improve Grip Strength

Kettlebells have a thicket handle than a dumbbell or barbell. When maneuvering a kettlebell, its center of gravity moves with your grip and gives you more dynamic muscle contractions, which helps improve your overall grip strength. 

 

Lower Blood Sugar Levels

For people with diabetes, kettlebell training can be highly beneficial for lowering blood sugar levels. Muscle burns a much higher amount of energy than fat, so building muscle while burning fat effectively helps decrease glucose levels. 

 

Prevent Heart Disease

Kettlebell exercises can increase heart rate just as much as a typical cardio session. Plus, the added weight of the kettlebell gives you a cardio workout that increases strength and helps improve cardiovascular health. It also can help lower blood pressure and bad cholesterol. 

 

Improve Posture

Kettlebell training requires you to focus on keeping your body stable and your core firm, slouching during any exercise may result in injury. This will help your body naturally gravitate towards a better posture.

 

Let’s Get Started!

 

Choosing the Right Kettlebell Weight

Before jumping into kettlebell training, choosing the right kettlebell weight is essential. Even if you have weight lifted in the past, kettlebell training is unique in the fact that you are not just lifting a heavy weight: You’re moving it around in complex exercises that target all of your major muscle groups. 

For women who are new to both weight-lighting and kettlebell training, we recommend up to 18 pounds. For women who have lifted weights before but are new to kettlebell workouts, we recommend up to 26 pounds. 

For men who are new to both weight-lighting and kettlebell training, we recommend up to 35 pounds. For men who have done weight lifting before but are unfamiliar with kettlebell exercises, we recommend up to 44 pounds. 

 

Beginner Kettlebell Workout for Weight Loss

Here are examples of easy beginner kettlebell workouts for weight loss:

 

Kettlebell Slingshot

This exercise is an excellent way to warm up. It’s especially good for the arms, core and grip. Pass the kettlebell around your body. The hips should stay facing forward throughout. Finally, change the tempo of the movement and switch directions several times.

Kettlebell Swing

The Kettlebell Swing is the central exercise of all kettlebell routines. There are a few variations on the swing (like one-handed, two-handed, or alternating), but they all follow the same basic foundation: Starting in “Lock and Load” or the Von Seth Starting Position, the kettlebell swing starts with a backward swing (the bell nearly touching your rear). Then, driving your hips forward, stand in an explosive movement that drives your weight into your heels and locks out your knees. At the top of the swing, the kettlebell should hover in midair, until gravity brings it back down. As the bell falls, swing with it, starting into another backswing to repeat the exercise.

To see the kettlebell swing in action, check out our beginner’s guide to kettlebell training — complete with a video of F3 coach Sarah Seth showing off her perfect swing!

Kettlebell Deadlift

The kettlebell deadlift mainly targets the lower back, glutes and hamstrings. With the weight on the ground, stand with your feet shoulder-width apart with the kettlebell just in front of you. Keep your chest lifted as you sit back with your hips until your hands reach the handles. Grab the handles with both hands and stand up, pressing your feet into the ground until your body is fully upright.

 

Kettlebell Goblet Squat

The squat is one of the most important strength and conditioning exercises for all round good function and health. The goblet squat uses one single kettlebell. Firstly, hold the kettlebell in front of you, just above chest height, in both hands. Then have your palms facing up and forearms against your body. Squat down and stand up whilst holding the weight in front of you.

 

Kettlebell Walking Lunge

Kettlebell lunges are an extremely powerful exercise for developing strong legs and booty. Start by standing with your feet together. With both hands around the handle, hold the kettlebell close to your chest. You can also hold a kettlebell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes. Pause for a few seconds, then push your body upward, and bring your right foot up next to your left foot. Continue alternating legs with each lunge.

 

Whether you’re looking to shed a few pounds or change up your fitness routine, our certified kettlebell trainers at F3 Wellness Connections are ready to help. Sign up for a free fitness consultation today. We’d love to teach you how to train with a kettlebell safely, effectively, and with the best results.